You don't have to go to the gym to stay fit, fit and healthy. You can do this at home several times a week for just 40 minutes. The most effective form of home training is resistance training. Thanks to them, you can tighten muscles quickly and improve the quality of the body. The main thing is to choose the right equipment for training at home and work out training techniques.
Benefits of power sports
Strength training at home is recommended for both men and women. They are used not only for muscle growth, but also for weight loss.
This is because strength training helps to activate the fat burning process. As a result, the more muscle mass there is, the less fat there is, because the body uses more calories to service the muscles.
Therefore, as a result of weight training at home, you can get rid of excess weight and achieve a beautiful muscle relaxation.
Home training equipment
It is convenient to use dumbbells as equipment for training at home. There are several different weight pieces. But it is worth noting that strength training involves moving the load. Therefore, you will have to buy a new one over time. To avoid having to do this, you can buy collapsible dumbbells whose weight can be easily changed by removing or hanging extra discs.
Some exercises are easier to do with a barbell. In this situation you will need a bar and a few pancakes. You do not need to buy a very heavy disk, because it is difficult to weigh a lot at home. For this purpose, special safety frames, supports, etc. Taking a stick loaded from the ground is harmful and dangerous for the back.
Weights will be suitable for some exercises for girls. It is generally used to strengthen the legs and arches.
In addition, it is worth paying attention to a sports equipment such as rubber fitness bands. They take up virtually no space, are easy to use, and are suitable for any level of physical fitness due to their varying degrees of rigidity. When exercising, these bands stretch and create resistance that the muscles must overcome.
For starters, you can generally do without a purchased inventory, and you can use bottled water or sand instead. A backpack with heavy books will also work. But soon such a load will not be enough, so you should visit a sports equipment store or sign up for a gym. Otherwise, progress will stop and you will not be able to get a better result.
The best exercises
The best exercises for both losing weight and building muscle are basic exercises. Sources often advise girls to do multiple kicks and other isolation exercises. It is believed that it helps to lose weight on the hips and keep the stump strong. But you must understand that the oil is not burned locally. The nature of the fat layer is such that it already has equal leaves in the body. Exercise does not affect weight loss in the first place.
Isolation exercises generally do not consume many calories. For this reason, they should be performed not to lose weight, but to finish the muscles at the end of the workout.
Basic exercises consume a lot of energy. It joins several muscle groups, stimulates the production of growth hormones and triggers metabolic processes.
Squat
One of the most effective exercises to lose weight and strengthen the muscles of the lower body is squatting. Many girls do this, but not all of them are right, because it is very difficult to fully master the technique.
Therefore, it is not recommended for beginners to gain weight immediately. The first exercises should be done with your own weight.
Execution technique:
- Place your feet wider than your shoulders, and turn your socks slightly to the side so that they point in the same direction as your knees. Straighten your chest and shoulders, keep your back straight.
- With your pelvis back, sit at least parallel to the floor. It is recommended to go a little lower. This will maximize the load on the bud.
- The position of the body should be such that the body is perpendicular to the surface and the knees do not pass beyond the toes. You need to be flexible enough to do this. Therefore, you should pay attention to lying down in your spare time.
- At the lowest point, you need to ensure that the waist is not round and does not "bite". You can put it on your palm first. Then it will be clear why.
- Due to the effort of the gluteal muscles, it is necessary to return to the starting position.
- The knees cannot be fully extended to prevent unnecessary stress on the joints.
You can buy a dumbbell or barbell after learning and providing the right squat technique. Weight should be gradually increased. This will help you not to get hurt and keep moving forward.
Lungs
It is recommended to do the lungs after squatting. Such a garden allows you to further lengthen the back and strengthen the muscles faster.
There are many options for performing the lungs: forward, backward, sideways, diagonally, the lungs while walking, and so on.
You can try several and choose the most effective one for yourself. Changes may be made from time to time to diversify your training program.
For each type of liver, the basic rules for execution will be the same:
- the step should be wide enough;
- the angle at the knee of the working (forward) foot should be straight;
- the back should remain straight and upright on the floor throughout the entire workout;
- the knee of the support leg should not touch the ground;
- body weight should fall mainly on the heel of the working foot.
By following this technique, you can strengthen the muscles and tendons of the front part of the thigh in a short time. You can take dumbbells for faster results. However, this should be done only after careful training.
Gluteal bridge
Isolation for the hips - lying behind the pelvis. Many consider it only a woman. However, especially men who lead a sedentary lifestyle need to strengthen their gluteal muscles. Therefore, this exercise can be safely included in the home training program for the stronger sex.
Execution technique:
- Lie on your back, your back pressed firmly to the ground. Extend your arms across your body.
- Squeeze the hips and lift the pelvis as high as possible.
- It is important to ensure that there is no discomfort in the cervical spine. If the weight of the body falls on the cervical vertebrae, you can stop your shoulder blades on a bench or something else.
- At the last point, pause for a few seconds, tightening the gluteal muscles as much as possible.
- Then slowly lower yourself. The basin should not be placed on the ground. You must start the next iteration immediately to keep the load constant.
You can increase the effectiveness of the exercises by placing a barbell pancake in the bowl.
A series of dumbbells on the belt
The back muscles at home can be strengthened by pulling a dumbbell at the waist.
Execution technique:
- Take the starting position by tilting your body forward about 45 degrees and bending your knees slightly. In this position, the back should be straight with a slight bend at the bottom.
- Take a dumbbell in your hand and lower it.
- On exhalation, bring the shoulder blades together and lift the dumbbells to the belt, making sure the elbows are parallel to each other.
- Standing at the top, you should slowly lower the dumbbells.
In this exercise, the back muscles should work, not the arms.
The biceps twists
You need to do exercises for the biceps and triceps to strengthen the arm muscles. This is necessary not only for men who want to increase their volume, but also for women. Indeed, due to the lack of physical activity, the skin in this area begins to sag and loosen.
The most popular exercise for the biceps is the dumbbell curl. It is very simple to implement. The main thing is to lift the dumbbells due to muscle tension and not to throw them up by the force of inertia.
To do this, you must not shake the starting point and make sure that the elbows remain motionless throughout the movement.
Stretching the arms on the slope
You can do arm extensions with dumbbells in a prone position to strengthen the triceps.
Execution technique:
- Slightly bend your knees and bend your body 45-60 degrees forward. Keep your back straight.
- Take dumbbells and bend your elbows at right angles so that your shoulders are parallel to the floor.
- Completely straighten your hands on exhalation.
- Lying on the last point, feeling the tension of the triceps.
- Then slowly return to the starting position and bend your arms again.
At the end of the approach, a characteristic muscle burning sensation should be felt in the triceps.
Dumbbell bench press
It is necessary to make movements in the shoulders to give comfort and contour to the upper part of the body. One of the most effective is the standing dumbbell press.
Execution technique:
- Stand up straight, lift your dumbbells to shoulder level. The elbows should be perpendicular to the floor.
- You need to squeeze them to practically touch them while breathing. Dumbbells should go in the same trajectory. Do not fully extend your elbows.
- Then the dumbbells should be lowered to the shoulders in a controlled manner.
Girls should do this exercise too. Women are often afraid to lower their shoulders, but will not be able to significantly increase their size. As a result of the lessons, they will only get a light relief that will free them from uncertainty and clarify the contours of the body.
Training program
Circular exercises are the most effective for weight loss, complex exercises are performed one after another without interruption. In such a lesson, the muscles of the whole body are worked. It is necessary to make 3-4 circles at intervals of 2-3 minutes.
The table shows a one-cycle training program covering the exercises discussed above. At the end of each round, two abdominal exercises are performed.
| Sports | It works again |
| Dumbbell Squats | twenty |
| Dumbbell is slow | 15 |
| Gluteal bridge | twenty |
| Dumbbells in the rows of the stomach | 15 |
| Raise dumbbells for biceps | 15 |
| Stretching of the arms inclined to the triceps | 15 |
| Dumbbell Shoulder Press | 15 |
| Crunches in the press | 20-30 |
| Raise your legs lying behind you in the press | 15-20 |
It is worth conducting such trainings 2-3 times a week. You don't need to exercise more often because you have time to recover your muscles. On free days, you can do cardio exercises that will speed up the weight loss process.
It is worth thinking that it is impossible to lose weight without proper nutrition and calorie deficiency. The result depends on 70%. In addition, you need a balanced diet, not a strict diet. Then the muscles will be strengthened and the body will be slim and flexible.